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041519-041919

April 14, 2019

 

Monday 041519

 

Workout

Team Workout

Teams of 3

On a 16:00 Running Clock...

Build to a Heavy Set of 3 Strict Press

*Score is combined highest weight of all three athletes.


-Rest 5:00-

 

AMRAP X 14

Max Cal on Bike/Rower

Score is total calories. Athletes can rotate in any order

*One Person Runs 200m Run at all times

 

Tuesday 041619

 

40-30-20-10

KB Front Rack Lunge (55/35)I(35/25)

15-15-15-15

Pull Ups

20-15-10-5

Burpees to a Bar

 

Wednesday 041719

 

Strength/Skill

Extended Warm-Up

On a 10:00 Running Clock

Build to "Heavier" Single Squat Clean and Jerk


*Immediately before workout, build up quickly to 20-30% heavier than workout weight.

 

Workout

"California Love"

For Times

30 Squat Clean & Jerk (155/105)I(115/75)


*Athletes must perform 5 Burpees after every 5 reps of c&j. Workout ends with burpees after the 30th rep.

 

Cool Down

5:00 Foam Rolling

*Focus here is on quads and hips

 

Thursday 041819

 

EMOM X 21

Min 1 - 1, 2, or 3 Rope Climbs*

Min 2 - 7 TTB + 100m Sprint

Min 3 - 10 Alt DB Snatch (Athlete Choice, Heavy)

 

*Athletes choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

 

Friday 041919

 

Workout

AMRAP X 15

30 Dubs

15 Russian KB Swings (70/55)I(55/35)

30 Dubs

15 Push Ups

 

Guns & Guts Finisher

Not For Time

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls* (30/20)

V Ups


*Both arms at same time

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